Say goodbye to your love handles with this super move called side crunches

If your waist is spilling out of those pants, then ladies, it’s time to work on those love handles. We’re sure you must have tried everything possible to get rid of them, but always remember the mantra of maximum contraction. And in this scenario, there’s nothing better than side crunches. 

They are considered amazingly effective, because of two reasons:

1. The sideways movement brings more contraction
2. The leg that we twist makes it all the more effective

Come, let’s help you learn this move, and tell you how it will benefit you.

You may also like

Muscle training exercises for beginners Watch Video

10 exercises to build muscle without weights or any gym equipment Read Article

Here’s how you should do side crunches

• Lie down on your left side on the mat, with your knees bent and stacked together, with your body in a straight line. 
• Just remember your head should rest on the mat, as you direct your gaze forward towards your left arm, which is extended out in front of you on the floor, and is in line with your shoulder. 
• Curl your right arm up to your head, so your fingertips touch right behind your right ear. 
• Flex your core and use your core strength, lift your upper body, and bring your elbow, as close to the hip as you can. 

Once you’re done with all the reps, switch sides and repeat. Here’s how many you can do:

• Beginners – 10 reps on each side, and four sets
• Intermediate – 20 reps on each side, and four sets
• Advanced – 30 reps on each side, and four sets
• Those who are looking to get 6-pack abs, do 50 on each side and two sets 

Pro tip 1 – To make the move more difficult, try lifting your upper body at the same time you lift your bent knees, keeping them pinned together.

Also, watch:

Pro tip 2 – For a more advanced version, lift your upper body at the same time you lift your stacked straight legs.

Tips you should keep in mind while doing a side crunch

1. You need to bend your knees, and twist them properly to get maximum contraction.

2. Breathe out, while lifting up and breathing in, while going down.

3. Do this movement slowly. Also, always keep your hands below your neck to support it.

4. Initially, your legs will move a little, but once you ace the move, you will be able to manage the movement of your legs.

5. To amplify the effect of any kind of exercise, the golden rule is to flex your muscles. When you do side crunches, you need to flex your core. This way you will activate not just your side muscles, but also your lower back and abs as well.

6. Always do these crunches on a mat, otherwise your sides might get hurt.

So ladies, what are you waiting for? Just get into your workout clothes, warm up a little, and bring your mats out, because it’s time for side crunches.